Here it’s a little different, there are no particularly bad protein sources. Only do not abuse some such as red meat (brings too much iron if overused), cold cuts (very salty) and dairy products. Because as you have been very attentive to the previous parts, you know that they bring saturated fatty acids. So choose fish, seafood, white meat. Eggs contain the best amino acid composition for the body, but provide cholesterol. It is therefore advisable not to consume more than 6 per week. Hifu prices LA Lipo
I am a vegetarian / vegan, will you make me believe that I can not eat any source of protein?
The foods I mentioned contain complete proteins , that is, they are composed of all the essential amino acids . Another food is in this category: soy and its derivatives (soy flour, soy juice, tofu, soy sauce and soybean oil). Be careful, however, the quality of soy that you consume, prefer that made in France without GMO. Several studies warn against over-consumption of soybean, although nothing is yet proven, the precautionary principle applies. It is therefore advisable not to exceed one portion per day of soy.
If you do not consume animal products, you will not be able to eat only soy and tofu. Is this really bad news?
You will have to be more careful when combining several sources of incomplete proteins such as cereals and legumes. This is a very interesting subject and I invite you to read the article devoted to it .
How much ?
It is recommended to eat 0.8 g / kg of protein. If you weigh 80 kilos you will have to eat 0.8 * 80 = 64 g . For athletes this can go up to 2g / kg so 160 g if you weigh 80 kilos. The ideal is to distribute this amount on all your meals.
100 g of eggs (2 large eggs) or tofu bring about 14 g of protein, 100 g of chicken breast 31 g and 100 g of fatty fish 24 g.
Now that we see more clearly about the macronutrients that are the different sources of energy that our body needs, we will study micronutrients , which have no energy value but are just as essential.
Vitamins and minerals
Stand of a market offering fruits and vegetables
Photo of Ja Ma
Sounds good, where do I find it?
They are present in all foods in greater or lesser quantities. So, if you consume the right macronutrients in the recommended amounts you should not suffer from any deficiency. If I caricature: drink enough water (about a liter and a half a day without sports activity), eat plenty of fruits and vegetables, dried fruits, whole grains, good fat in reasonable quantity, complete proteins and everything will be OK.
However some tips can be helpful to make sure you do not miss out on these valuable micronitruments:
Better to cook your food stuffed, foil or steam. The longer a food is cooked and stronger, the more it loses its micronutrients.
Focus on raw rather than prepared products. Raw products will bring you full calories (nutrients) while industrial products will be filled with empty calories . In the same way, choose products with useful fats (olive oil or rapeseed), not like palm oil.
Do not leave your vegetables lying around in the refrigerator, they quickly lose some of their micronutrients. In the same way, consume products that have traveled little because it means that they have been refrigerated for several days.